Champlain Valley CrossFit – Sport: Wednesday, January 27th, 2016
* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE WOD: 1) Strict Press: 5 reps Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Perform this on a running clock. 2) 10 minute EMOTM: Odd – 30 second Front Plank Hold Even – 3/side Kettlebell Windmills This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Windmills start light, focus on positioning and movement before load. 3) 5 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Wall Balls 20/14 20 seconds Rest Extra Work: 4) Abmat Sit-ups: 100 reps Keep track of total time and attempts to complete. 5) Assault Bike: 20 x :30 ON/:30 OFF Goal is consistent output. On is “X” Wattage, Offf is 50% of “X.” For instance, 400…
Discovering the space
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The new reserch
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New delivery system
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